171 CrossFit – Wed, Feb 1
 Good things are coming to Crossfit 171!

Take a look at some of the new programs being added to the schedule! You know we have a great Fitness program for all our members, but now we are adding a Performance program, designed to push you to a new level. We want you all to be ready to kick some ass in the Crossfit Open, happening Feb. 16th – Mar. 6th. Be wise when adding intensity to your workout to avoid any injuries. Your health and well-being comes first!

We are also adding the Compete Program to coincide with our regular Fitness program. Our Compete Program is to work on the specialized and targeted movements that we don’t get enough of. Think 5K runs, rope, climbs, GHD, sit-ups, 20 minute mobility sessions, etc. this training includes active rest days every Thursday and Sunday.

Would you like to see more movements or programs added to the schedule? Let us know.

Can’t make it to regular classes? We are excited to announce that if you have a six month membership, you will be granted access to the gym with a door code. Rules and guidelines will need to be followed.

Since opening our doors in 2014 we haven’t raised our membership rates. However, in order to continue providing the best service, upgrades, features and equipment, membership fees will be increasing by $10.00 per membership.

We are excited to introduce a 6 week Boot Camp lead by our own Coach Cacey Richard. We can’t wait to see some new faces and share the love of fitness to some unfamiliar faces.The regular 6:30 class will temporarily be changed to accommodate the boot camp. Flyer introducing the boot camp, will be coming soon.

 We love our members and would like to continue to bring you the best programming!

<p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">16 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Alt. Barbell Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">1-2 ROUNDS (TIME PERMITTING) </span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">12 Power Drops* (BW ONLY)</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">8 Barbell High Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">4 Barbell High Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">2 Inch Worms + Push-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f3baa2d7-7fff-e247-b383-548cd0329e55">*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.</span></p><p><br /> </p>

Strength – All
Clean and Jerk (6-5-4-3-2*)
<p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">*Power Clean &amp; Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8ed67d92-7fff-12ae-8ee6-c8c9b21e8a20">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

<p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">KG BB: (85/57)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-26dd7e6d-7fff-e502-8092-d95cdb416203">NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.</span></p><p><br /> </p>

Workout – Fitness
“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)

<p>NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.</p>

Optional Finisher
<p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">"TABATA"</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">8 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">Hollow Body Rocks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">*During :10 Rest hold Hollow Body.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-94cb5906-7fff-0008-b5af-aef8cedae799">(No Measure)</span></p>